How to Stay Hydrated for Your Health, Fat Loss, Muscle Gain, and Performance

Article written by fitness and health expert and longtime Clearly Filtered customer Tim Liu

When it comes to improving your health and well-being, there are many things you should be doing. Eating lean protein with each meal, having fruits and veggies each day, and performing strength training (with some cardio sprinkled in as well).

But one simple thing you can do to improve all aspects of your health and fitness is to drink enough water, especially from the right sources.

After coaching for years  I've seen how much water my clients actually drink. It’s pretty obvious that most of us aren’t drinking enough each day.

Whenever I start with a new client, for the first two weeks I have them track how much food they’re eating along with any and all fluids they’re taking in from whatever sources.

Dehydration and health

One pattern I’ve noticed is that most of my new clients are terribly dehydrated. A majority of them weren’t drinking enough water. Some of them actually get a majority of their water intake from just coffee, tea, soda, and juices.

There are a ton of reasons why staying hydrated is important. I’ll break down a couple for you.

Being properly hydrated will allow your brain to function at its best. A majority of our bodies are composed of water: about 45-50% of bodyweight in women and about 50-60% in men. But, our brains are actually made up of 80% water! Plus, drinking water improves your mind in a variety of ways:

  • Increased cognitive function
  • Increased concentration
  • Maintaining memory
  • Preventing headaches

Besides the brain benefits, drinking enough water also aids with digestion, helping us break down food and absorb nutrients. It also helps with constipation issues by softening our stool and flushing toxins out of our body.

Our skin contains water as well and drinking plenty of water each day hydrates our skin cells and gives us that nice healthy glow. By getting hydrated, our skin tissues are replenished, moisturized, and the elasticity improves.

So if you want to look good, youthful, and maintain good healthy skin, then hydration is a must. Water and muscle growth go hand in hand. Drinking water plays a big role in building muscle and losing fat. During our workouts, our bodies needs more water due to muscle contraction. They requires more nutrients and oxygen along with removing metabolic waste and heat from the body as we use our muscles.

By being sufficiently hydrated our workout performance is improved and maintained, allowing us to train harder and more consistently so we can build muscle and burn fat.

In terms of losing fat, it simply comes down to being in a caloric deficit, where we eat less than we burn. Although it seems simple, it certainly isn’t easy.

Fat loss and real hunger

Dealing with hunger while losing fat is common, and during the fat loss journey a majority of us often mistake thirst for hunger. This is why drinking enough water is so important while trying to lose fat. It helps us manage the fat loss process so much better by allowing us to tell the difference between thirst (psychological hunger), helping us to resist our food cravings.


So how much water do you need to drink each day?

As a general rule of thumb, I recommend at least half of your bodyweight in ounces of water. So, if you weight 180 lbs., you would need to drink 90 ounces (0.7 gal) of water per day.

It might seem like a lot, but if you have a stainless steel or glass water bottle with the ounces labeled, just do the math and see how many of servings you’ll need per day.

Drink more water

One easy trick to remind yourself to drink enough water is to tie several rubber bands around the bottom of your bottle. Take the Clearly Filtered Stainless Steel water bottle as an example. It holds 20oz of water. If you weigh 160 lbs., then you need at least 80oz, which is about four bottle-fulls.

Wrap four rubber bands around your bottle and every time you finish a full serving, take one rubber band off.

By the end of the day, you should at least have gone through enough water so that all four rubber bands are off. And during exercise, for every pound of sweat lost, drink at least 2 cups of water to replenish the body to maintain performance and proper hydration levels.

So, these have just been some basic recommendations that make it easy to stay hydrated in your day to day life.


Where You Should Get Your Water From?

Water quantity is imperative, but your water quality is just as vital. Given the state of our water systems here in the U.S. and the fact that about 1% of the world’s water is safe to drink, it’s hard to ensure that you’re getting it from the right places.

Girl drinking clean water

There are so many options to get drinking water. You can go buy bottled water at your local store, drink water from a fountain, or use a filter at home. As of 2017, bottled water is an 18.5 billion dollar industry and has been continuing to grow steadily.

Although bottled water may appear to be safe, the science simply doesn't support that view. Many brands of bottled water aren’t any better or safer than tap water. The regulations between tap and bottled water are completely different, with bottled having less than tap. Not to mention the excessive plastic waste caused by bottle water.

With all that in mind, your best bet is to filter your water. Our tap water is contaminated with many different types of chemical compounds: chlorine, fluoride, lead, arsenic, pharmaceutical drugs, BPA, pesticides, herbicides, and xenoestrogens, just to name a few.

Because of this, you want a good water filter that can remove most of those excess compounds out so that you’re not ingesting them to the detriment of your health and well-being.

That is why I love my Clearly Filtered water filter. They remove a lot more impurities than other water filters. Not only that, my water tastes great and I use it for everything, from brewing my coffee to watering my plants. I’ve been using their filters for the past four years and haven’t looked back.

If you want a water filter that removes all the undesirable compounds and makes your water taste great, then look no further than Clearly Filtered. They’re clearly the best game in town.


About the author

Tim Lui - Online Fitness Coach 
Tim Liu is an online fitness and nutrition coach based out in Los Angeles. He helps busy men and women lose fat and build muscle without having to live in the gym. Tim has over 10 years of experience as a coach and helps his clients achieve their goals in a long term, sustainable way so their results last for life.
He has a five day fat loss course which you can access by subscribing to his fitness newsletter here:
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